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WOD 300620

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Warm up: 4x Cossack Squat – 10 Good Morning – 10 Inchworms – 4 Mobility Bloco 1 Amrap 8’ Deadlift – 13 Wall walk – 3 Bloco 2 A1/A2/A3 x 3 Rounds Amrap 2’ 100 Pulos de corda ou Polichinelo O que sobrar, máximo de Mountain Climber. Amrap 2’ 60 Air Squats O que sobrar […]

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WOD 290620

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Warm up: 3x Polichinelo invertido – 20 Skipping – 20 Sprawl – 8 Mobility Bloco 1 Amrap 8’ Bulgarian Squat – 7+7 Z-Press – 10 Bloco 2 Emom 20’ M1 30 Russian Twist M2 20 Hollow Rocks M3 20 Pistols M4 50 Pulos de corda M5 15/20 Push Ups

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WOD 270620

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Warm up: 3x 10 Shoulder Taps 10 Super man 10 Reverse lunge 10 Jumping Squats Mobility WOD Emom 30’ M1 10 Kts Swings russo + 8 Sprawls M2 6 Shoulder Press + 10 Jump Squats M3 5 Devil Press + 10 V-sit ups M4 8 Thrusters + 5 Squats c/ peso M5 8 Ground to […]

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WOD260620

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Warm up: 10 L-ait ups 20 Prancha dinâmica 7 Shoulder Press Mobility Bloco 1 5 Rounds: Floor Press 10/15 Wall sit 40” (peso nas pernas) Bloco 2 Amrap 15’ 22 mountain Climber 21 Hang Power Snatches 21 Abmat sit ups 21 Hang Squat Cleans

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WOD250720

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Warm up: Amrap 6’ 20”+20” Plank lateral 30” Plank frontal 5 inchworms Mobility Bloco 1 Emom 8’ – 40” on 20” off M1 – Remada curvada M2 – Hip extension Bloco 2 100 Pulos de corda 2 Rounds de DT 80 Pulos de corda 2 Rounds de DT 60 Pulos de corda 2 Rounds de […]

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WOD240620

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Warm up: 3x Plank Lateral 20”+20” Skipping 30 L-sit up 15 Mobility Bloco 1 Tabata 1 Squat Snatch (vassoura ou rodo) Rest 1:00 Tabata 2 Overhead Squat (vassoura ou rodo) Bloco 2 Amrap 1:30 x 3 13 burpees O que sobrar, máximo de corda Rest 2’ Amrap 1:30 x 3 13 burpees O que sobrar, […]

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WOD230620

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Warm up: 3x 5 Burpees 10 Mountain Climber 15 Super Man Mobility Bloco 1 Emom 12’ M1 – 10 Z- Press + 10 Shoulder Taps M2 – 12 Jump Squats + 12 Jump Lunges M3 – 10 Hollow rock + 20” Hollow rock Hold Bloco 2 Amrap 7’ x 2 Rounds 4 – Hspu 8+8 […]

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WOD220620

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Warm up: 21/15/9 Jumping Jacks Sit ups Mobility Bloco 1 9’ – 40” on / 20” off Front Raises Deadlift (unilateral) Sit ups / Good Morning Bloco 2 Amrap 16’ 10 Thrusters 30 Ktb Swings (russo) 30 Russian twists A cada 2:30” – 5 Burpees e 10 Air Squats

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WOD200620

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Warm up: Tabata 1 L-sit up Tabata 2 Sprawl WOD Amrap 2’ 10 Push jerks 16 Squat com peso O que sobrar máximo de Devil Press ou Burpee *Completar 70 Devil Press ou Burpees *Duvida manda mensagem.

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WOD190620

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Warm up: 3x 5 Push up 10 Air Squats 15 Mountain Climber Mobility Bloco 1 Emom 8’ M1 12 Jump Lunges + 12 Sumo deadlift high pulls M2 10 V-sit ups + 10 Abmat sit ups Bloco “Meus Amores” Amrap 2:30 16 Pistols + 16 Shoulder Press O q sobrar Max. Pulo de corda ou […]